mini leg && glute workouttttt 🍑
double tappp &&& save for later ☺️💪🏽
1️⃣ 5x5 barbell squats
2️⃣ 3x10 bulgarian split squat each leg
3️⃣ 3x10 banded hip thrusts
4️⃣ 3x10 banded glute bridges
5️⃣ pistol squats for fun 😉 i just like practicing these and want to get better!
honestly, today i was sooooo tight and lacked a lot of mobility. i didn’t want to push myself to injury so i took it super super easy. at first i got discouraged because mentally i was ready to murder my legs and glutes. i had spent 20+ minutes warming up trying to stretch and get loose then i just realized i need to listen to my body and take it easy. so i did a couple light weight exercises and some body weight ones. and let me say... I UNDERESTIMATED BODY WEIGHT EXERCISES! MY HAMSTRINGS AND GLUTES WERE ON FIREEEEEE! i was shook 😂👏🏽 pleasantly shook. and grateful. i now am going to be adding 3+4 to end most of my workouts. they are so so good! 🔥🔥🔥🔥like, life changing good 😩🙌🏽
i just want to share this with you because no, not every workout is perfect or goes as planned. but we need to listen to our bodies and do what we can. 💛
so much looovvveeeeeee to all of you! and yoooo it’s almost friday! 😍🙌🏽 _
wearing @gymshark camo 🖤
💥Quad focused leg workout💥
It’s been a minute since I did a quad focused leg workout, so I decided to go for it today after I did a few sets of squats and hip thrusts (my favorites, I do them every leg day)😍. Let me just tell you...my quads are STILL pulsing....🙀🙀
Here’s the workout:
💥Front squat variation 4 sets 15/12/10/8 reps respectively, gradually increasing the weight. I like doing these squats with the barbell on my back and my heels elevated so that my weight shifts forward really targeting the quads throughout the entire squat. I’ve never liked holding the barbell across my chest so this is a nice variation of a front squat if you’re like me in that way. Also note you don’t have to go super heavy on these...my max on these currently is 135 which is my warmup weight on a regular barbell squat.
💥Walking lunges 3x20- this works great with dumbbells as well if you aren’t quite comfortable using the preloaded barbells
💥SUPERSET: Repeaters & Step Ups....3x20 reps. EMBRACE THE BURN your quads will feel 🔥🔥
💥Bulgarian split squat 3x20
💥Leg extension complex- 3 x 15 (5 reps toes forward, 5 reps toes outward, 5 reps toes inward)....swipe for foot positioning clips💜. This combo burns and those leg extensions with toes inward are no laughing matter...believe me but it hurts SOOOO GOOD 😍🔥
💥Goblet squat with one foot elevated 5x20 (10 each leg). Yessss that’s 100 squats to finish. You’ve got this! Grab a dumbbell or kettlebell, get that heel off the floor and SQUAT!
Prepare yourselves to feel those quads and let me know if you try it out!!! 💪🏼😎💜
In any new place it takes a little time for me to embrace my environment, align the variables to my liking, the things i do, the people i give my time too. I’ve found some joys do not transfer from city to city. That’s forced me to learn the value of those around us with what we do, has meaning. My obsession with human performance is at an all time high though and I’m super excited about competitions coming up and being able to find creative outlets to place that fire, through my passion and joy of training and learning new things.
I’ve had some extreme highs and lows this past year, that’s nothing new. Comes with courageous leaps in anything you do, and always underlying internally in ways people never see. Even those closest to us, foreign in certain parts of our guarded hearts.
It’s important to right my wrongs still and I’m close. That’s a process, but my fire burns optimistically and I’m stoked for all the things I’m chasing #gunnin#life#home#foreign#bodybuilding#athlete#powerlifting#coach#writer#author#nerd#train#lift#workout#dedication#workharder#legs#squat#hybridability#hybrid#passion#dream